Muscle Matters

The Top Reasons Why Strength Training
Should be Part of your Exercise Program

Whether you're starting an exercise program, or are already engaged in one, it's important to consider including strength training in your routine. Simply put, strength training is any exercise that requires your muscles to resist contraction, using tools such as free weights, resistance bands, or even the body itself.

Despite popular misconceptions, strength training has been proven to be as beneficial for women, as it is for men. If you're a woman, don't be concerned about building up too much muscle mass with strength training. Bulging muscles in women are very rare, since women typically have a high level of the hormone estrogen. Instead of large muscles, most women will experience improved muscle tone, strength and endurance.

Experts say that performing strength training exercises for 20 minutes, two to three times a week for several weeks can deliver great results. Here are the most important benefits of strength training:

Gain Strength - With strength training you can gain strength to help with daily activities like lifting groceries or kids, and those occasional activities, like moving furniture. The more developed your muscles are, the less likely these activities will result in injury.

Burn Fat - Strength training builds muscle, and exercise physiologists say that increasing your amount of muscle will increase your resting metabolism. This means your body will burn more calories all day long - even while your asleep!

Decrease your Risk of Osteoporosis -- Research indicates that strength training may help prevent osteoporosis , a debilitating disease in which bones become fragile and more likely to break. Weight-bear ing exercises are important for good bone health because they may help increase spinal bone mineral density.

Reduce Risk of Arthritis and Back Injury - These painful conditions may be avoided with the help of strength training, which can build stronger connective tissue and stabilize joints.

Improve Sports Performance - Successful athletes know that strength training helps them achieve peak performance. Strength training can add power to your swing or help you gain the edge in speed or distance.

One final note: You don't have to be young to benefit from strength training. People over the age of 50 - even those in their seventies and eighties - can build up much-needed strength that will help them stay fit and enjoy daily activities even more. Talk to your healthcare professional about a program that's right for you.

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